Packed with flavor and made with wholesome ingredients, this sweet and sour chicken provides a good source of protein and vitamins while being lower in sodium and sugars compared to traditional versions.
Ingredients
- 1 lb of boneless, skinless chicken breast, cut into bite-sized pieces
- 2 tablespoons of olive oil
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 cup of pineapple chunks (fresh or canned in juice, drained)
- 1/4 cup of unsweetened pineapple juice
- 1/4 cup of rice vinegar
- 3 tablespoons of low-sodium soy sauce
- 3 tablespoons of honey or maple syrup
- 2 garlic cloves, minced
- 1 tablespoon of cornstarch, mixed with 2 tablespoons of water (for thickening)
- Salt and pepper to taste
- 2 tablespoons of chopped green onions for garnish
- 1 tablespoon of sesame seeds for garnish (optional)
Instructions
- Prepare the Chicken: Season the chicken pieces with salt and pepper. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken and cook until browned and cooked through, about 6-8 minutes. Remove the chicken from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining tablespoon of olive oil. Sauté the red and green bell peppers until they are tender-crisp, about 4-5 minutes.
- Make the Sauce: In a bowl, whisk together the pineapple juice, rice vinegar, soy sauce, honey, and minced garlic.
- Combine Ingredients: Return the chicken to the skillet with the vegetables. Stir in the pineapple chunks and pour the sauce over the chicken and vegetables.
- Thicken the Sauce: Bring the mixture to a simmer. Add the cornstarch-water mixture and stir until the sauce thickens, about 2 minutes.
- Garnish and Serve: Remove from heat. Garnish with green onions and sesame seeds if desired. Serve over brown rice or quinoa for a complete meal.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
| Nutrient | Amount |
| Calories | 320 |
| Protein | 28g |
| Carbohydrates | 28g |
| Dietary Fiber | 3g |
| Sugars | 16g |
| Fat | 10g |
| Saturated Fat | 1.5g |
| Sodium | 490mg |